Winter Strength Cycle 3: 13 – 18 Nov

Monday
Metcon
“Say Less, Fam”
10 Rounds
4 Dumbbell Strict Presses 22.5/15Kg
6 Kettlebell Swings 32/24Kg
8 Pistols

Aim
Balanced Strength

Mobility
Bretzel Stretch

Tuesday
Skill/Play
Forward Rolls & Cartwheels

Metcon
“Silly Goose Convention”
AMRAP 15
3,6,9,12,15…
Burpee Toes to Bar
-Perform 3 shuttle runs each round-

Aim
Breath control

Mobility
Straddle Stretch

Wednesday
Metcon
“Nigera”
30 Squat Snatches 70/47Kg

Aim
Technical Accuracy

Mobility
Underneath Stretch
Butterfly Stretch

Thursday
Metcon
“Treacherous”
Every 5 Minutes for 5 Rounds
18/15 Cal Assault Bike
15 Box Jump Overs
12 Chest to Bar Pull Ups

Aim
Sprint Power (Jelly Legs)

Mobility
Ring Pec Stretch
Ring Lat Stretch

Friday
Metcon
“Nintendo 64!”
4 Rounds
16 Cal Row/Ski
16 Power Cleans 40/25Kg
16 Front Rack Lunges
16 Push Presses

*Alternate Row & Ski each round

Aim
Barbell Strength Endurance (Upper back)

Mobility
Seated Spine Twist
Capsule Stretch

Saturday
Metcon
“CrossFit Open 15.3”
AMRAP 14
7 Muscle Ups
50 Wall Balls
100 Double Unders

Aim
Sport Prep – Pacing

Mobility
Wall Ball Thoracic Stretch
Couch Stretch